Post written by Leo Babauta.

I frequently tweet about my runs – including a gorgeous 8.5-mile run I did along the ocean this morning that just blew me away – and every time I do, I get asked running questions.

Today I thought I’d answer those questions, for a few reasons:

1. I love talking about running – and it’s your fault you got me started.
2. The more I can encourage others to enjoy this glorious pasttime, the better.
3. I’d love it if my passion for running could inspire others in some small way.

I should note that I am not an expert. I’m not even an advanced runner — aside from running track and cross country in high school, I’ve only been running steadily for the last 4 years. In that time I’ve done three marathons, a few half marathons, a couple of 20K races, a bunch of 10Ks and 5Ks and other road races, and have rarely missed a week.

Recently, even though I haven’t been training for races, I’ve run my best-ever 10K (44:30) and 5K (19:55), blowing away previous PRs done more than a year earlier. I’ve decided to run my first half-marathon in a year and a half – take a look at my training plan.

So take any advice I give with that in mind. And let’s dive into the questions!

Q: How do I get started running?

A: Slowly. Most beginner’s make the mistake of trying to go too long or too hard — being too ambitious. I did that, so I know. You think you can do more, so you do.

However, this is a mistake. You end up getting too sore (some soreness is normal at the beginning of any new activity) or worse, injured. Please, take it easy at first, I beg you.

If you’re out of shape, and especially if you’re pretty overweight (20-plus pounds or more), start by walking 20-30 minutes, a few times a week. After a few weeks of this, start doing some faster walking intervals — quick walking for a minute or two, alternated with slower walking.
» Continue your journey »